March 2 2016

Fitness:

Gymnastics Skill Work and Core
A1. 3 WW + HS Hold for 20-25 sec Sub FLR double time x 5 sets no rest
A2. Inverted Ring Row 4-5 x 5 (controlled reps)
B1. SL Hip Thrust (foot elevated on rogue block) 8 per side w/ 3 sec hold x 3
B2. Strict T2b or Knee to elbow 4-5 reps x 3 rest as needed (control the descent)
B3. Arm bar 45-60 sec per side x 3 sets (challenging weight)
+
3 sets
25 Hollow Rocks
12 V-Ups
12 Jumping Lunges per leg
30-45 sec DU Practice

Competition:

5 sets
6 PC and Jerk 135/95
Sled Push 90/50
rest 1 min
+
5 sets
12 Russian KBS
500m row
rest 2 min
+
Skill Work- T2b
+
Mobility